South Tulsa's Premier CrossFit
Available class times are: 053, 0630, 0845, 1200, and 1730
Partner WOD*
As many rounds and reps in 15-minutes of:
2 Rope climbs (12′)
40′ Wall-ball walking lunges (25/16)
40 Wall-ball shots (25/16)@(10/9′)
20 Shoulder to overhead (95/63)
200m Run**
For score
*Equal work required
**Run is together holding a band
Post results and experience to comments
MPCF Board WOD
“True Grit”
2,000/1,700m Row*
For time
*At the 1-minute mark, begin:
Death by Thrusters (95/63)
With a running clock start the row. At the 1-minute mark, get off the rower, do one thruster, and resume rowing until the 2-minute mark. At that point, get off the rower, do two thrusters, and resume rowing until the 3-minute mark, do three thrusters, etc. until the 2K row is complete – or until you can fail to complete the specified number of thrusters before the start of the next minute.
Compare to Friday, 16 October 2020
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Shoulder Press
Every 90 seconds, perform the following sets:
9@25% of your 1-rm shoulder press
8@35%
7@45%
6@55%
5@65%
3@75%
Max reps @80%
For max reps and quality
As many rounds and reps as possible in 15:00 of the following:
12/10 Calories rowed
9 Wall ball shots (20/14)@(10/9′)
1 Barbell complex* (155/103)
For score
*Barbell complex: 3 deadlifts, 2 hang power cleans, 1 shoulder to overhead. Entire complex is worth 6 points for scoring purposes. Each lift of the complex equals 1 point. Athlete MUST come to a complete stop between the third DL and the first HPC.
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Partner WOD, equal work required
1500m Row
40 Single arm dumbbell thrusters (50/35)
20 Burpees over rower
For time
(10:00 cap)
…Rest 5:00 then…
20 Chest to bar pull-ups
30 Power snatches (95/63)
40 Wall ball shots (25/16)@(10/9′)
150 Double-unders
40 Wall ball shots (25/16)@(10/9′)
30 Power snatches (95/63)
20 Chest to bar pull-ups
For time
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As many rounds and reps as possible in 12 minutes of:
10 Shoulder to overhead (125/83)
10 Box jumps (24/20″)
10 Bar facing burpees
For score
…Rest 10:00, then…
Deadlift
30 @ 55% 1-rep max deadlift
2:00 Rest
20 @ 65%
2:00 Rest
10 @ 75%
For time
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At 60-65% 1-rep max clean & jerk, perform the following complex:
1 Power clean
1 Push jerk
1 Split Jerk
5 Sets for quality of lifts
(15:00 cap)
Buy-in:
500m Row
…then…
3 rounds of:
15 Handstand pushups
10 Pull-ups
5 Clean & Jerks (185/123)
…then…
Sell-out:
1200m Bike
For time
(20:00 cap)
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Partner WOD
As many rounds and reps as possible in 15 minutes of*
8 Calories rowed
8 Burpee box overs (20″)
8 Calories biked
8 Alternating dumbbell snatches (75/50)
For score
*Partners alternate complete rounds
…Rest 3:00 then…
As many rounds and reps as possible in 10 minutes of
40 Wall-ball shots (25/16)@(10/9′)
30 Kettlebell swings (62/45)
20 D-ball cleans (100/80)
For score, equal work
…Rest 3:00 then…
5:00 Partner max calories on ski erg or assault bike
For score, equal work
Post results and experience in comments
21-15-9 Rep rounds of:
Shoulder press (95/63)
Chest-to-bar pull-ups
For time
12 Single Leg Kettlebell Crossover Deadlifts (6/6)
2:00 Rest
3 Sets for quality
*Each set can be building based on feel or same weight throughout all sets
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Join us this Wednesday for a FREE class!Shoulder Press
7 @ 25% 1RM
5 @ 40%
4 @ 55%
3 @ 65%
2 @ 75%
2 @ 85%
2 @ 90%
1 @ 92.5%
1 @ 95%
1 @ 97.5%
For quality of lifts (20:00 cap)
21-15-9 rep rounds of:
Deadlifts (275/183)
Pull-ups
For time (12:00 cap)
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500m Row
13 Ring dips
14 Sumo deadlift high-pull*
15 Handstand push-ups
16 Thusters*
16 Alternating pistols
15 Pull-ups
14 Snatches*
13 Burpees-over-bar
500m Row
For time (12:00 cap)
*all lifts are same load (75/53)
Compare to Wednesday, 28 April 2021
Hang Power Clean
7 @ 25% 1RM
5 @ 40%
4 @ 55%
3 @ 65%
2 @ 75%
2 @ 85%
2 @ 90%
1 @ 92.5%
1 @ 95%
1 @ 97.5%
For quality of lifts
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0:30 Hollow hold into 10 hollow rocks
1:00 Rest
0:30 Arch hold into 10 arch rocks
1:00 Rest
20 Hollow/arch swings on bar
3 Sets for quality
As many rounds as possible in 12 minutes of the following:
4 Power cleans (155/103)
4 Burpees-over-bar
4 Box jumps (30/24″)
For score
Compare to Monday, 26 April 2021
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Complete as many rounds and reps as possible in 7-minutes of:
4 Burpees
8 Half tacos
16 Single unders
For score
…rest 3:00, then…
Complete as many rounds and reps as possible in 5-minutes of:
15/12 Calories rowed
10 Kettlebell swings (53/35)
8 Goblet squats (53/35)
For score
…rest 3:00, then…
Partner up
Bike for max calories in 3:00
For score
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This WOD is dedicated to Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.
Hero WOD “Bell”
21 Deadlifts (185/133)
15 Pull-ups
9 Front Squats (185/133)*
3 Rounds for time
*No racks
0:30 Side plank hold (right)
0:30 Rest
0:30 Side plank hold (left)
1:00 Rest
3 Sets for quality
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Partner WOD
30-20-10 rep rounds* of:
Pull-ups
Wall-ball shot (20/14)@(10/9’)
*Calories biked
…rest 2:00, then…
30-20-10 rep rounds* of:
Meters of handstand walking
GHD sit-ups
*Calories rowed
For time and calories
*While one partner is performing reps, the other partner performs specified monostructural movement for max calories.
Equal work required on all repetition exercises.
Snatch
8 @ 25% 1RM
6 @ 35%
5 @ 45%
4 @ 55%
3 @ 65%
3 @ 75%
2 @ 80%
1 @ 85%
1 @ 85%
1 @ 85%
1 @ 85%
For quality under load
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